LOWER BODY BASICS

PHASE 2

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Introduction Video
DAVID GREY REHAB LTD
LOWER BODY BASICS
PHASE 2

DISCLAIMER
If you are injured or have any other health related issue,
it is recommended that you consult with Doctor or other
health care professional before carrying out any
exercise program.

Do NOT start this fitness program if your physician or

health care provider advises against it. If you experience
faintness, dizziness, pain or shortness of breath at any
time while exercising you should stop immediately.

This program offers information in relation to breathing,

mobility and strength training and is designed for
educational purposes. It should NOT be used as a
substitute for professional medical advice.

Please note that as this program is a downloadable link,

this is a non-refundable purchase.

COPYRIGHT © 2022 DAVID GREY. ALL RIGHTS RESERVED

DAVID GREY REHAB LTD

Program Notes
Suggested Layout

Do every exercise on both sides, unless you have a

specific reason to isolate one side only.

Day 1: Breathing, Mobility & Strength

Day 2: Recovery/Mobility Day
Day 3: Breathing, Mobility & Strength

Sample Structure 1:
Monday: Day 1
Tuesday: Recovery (optional)
Wednesday: Day 2
Thursday: Recovery (optional)
Friday: Day 1
Saturday: Recovery (optional)
Sunday: Day 2

Right click on the video links to open the video in a new

tab.

DAVID GREY REHAB LTD

Program Notes Continued.

Video Demonstrations: All underlined videos are hyperlinked below (click the
exercise to bring you to the video)
Right click on the link to open the video in a new tab.

Exercise Library: All exercises within the program are listed at the end of the
program.

The Sets, Reps & Times in the program are just targets.
Work at a level where you feel challenged, but not overwhelmed.

Tips:
• br = breath
• sec = seconds
• Rounds = One round of exercises completed back:back without rest in
between. Rest is taken at the end of the round.

DAVID GREY REHAB LTD

Day 1

BREATHING & MOBILITY

EXERCISE (video is linked) Sets Reps Notes

A - Wall Bridge w/ Hip Circle 1 30 sec

B - All Fours Knee Taps 2 12

C - Side Lying Abduction Lift Off 2 5

D - Lateral Cross Connect 2 16

STRENGTH

EXERCISE (video is linked) Sets Reps Notes

E - Foam Roller Bridge 15-45

3
Oscillations secs

F - Straight Knee Copenhagen 3 5

G - Kickstand Hinge 1 10 reps 5 second hold on each rep

H - Floating Heel BSS 3 10

Recovery Day
BREATHING & MOBILITY

EXERCISE (video is linked) Sets Reps Notes

A - Supine Breathing with Reach 3 5 breaths

B - Scissor Slides with IR 20 reps

C - Scissor Slides with ER 20 reps

D - Floating Heel Squats 20 reps

DAVID GREY REHAB LTD

Day 2

BREATHING & MOBILITY

EXERCISE (video is linked) Sets Reps Notes

A - All Fours Breathing 2 5-8 br

B - Nordic Hold 2 5 br

C - Floating Heel Hinge 1 10 5 seconds hold on each rep

D - Reverse Lunge to X
1 20
Connect

STRENGTH

EXERCISE (video is linked) Sets Reps Notes

E - Wall Pogo 2-3 20

F - Walking Lunge X 3 16
Connect

G - Hamstring Bridge w/ 15 - 45 sec

3
Ankle Pump

H - Split Squat Calf Raise 3 30 sec

DAVID GREY REHAB LTD

Recovery Day
BREATHING & MOBILITY

EXERCISE (video is linked) Sets Reps Notes

A - Supine Breathing with Reach 3 5 breaths

B - Scissor Slides with IR 20 reps

C - Scissor Slides with ER 20 reps

D - Floating Heel Squats 20 reps

DAVID GREY REHAB LTD

EXERCISE LIBRARY
All videos are hyperlinked

Wall Bridge with Hip Circle

All Fours Knee Taps
Side Lying Abduction Lift Off
Lateral Cross Connect
Foam Roller Bridge Oscillations
Straight Knee Copenhagen
Kickstand Hinge
Floating Heel BSS
Supine Breathing with Reach
Scissor Slides with IR
Scissor Slides with ER
Floating Heel Squats
All Fours Breathing
Nordic Hold
Floating Heel Hinge
Reverse Lunge to X Connect
Wall Pogo
Walking Lunge X Connect
Hamstring Bridge w Ankle Pump
Split Squat Calf Raise

DAVID GREY REHAB LTD

 DGR Resources

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and packages on offer at our website:
www.davidgreyrehab.com/programs

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DAVID GREY REHAB LTD

 We really hope you love this
program.

Thank you, as always, for your

continued support.
It means the world to us!

DAVID AND ALL THE TEAM

DAVID GREY REHAB LTD